Bicep Curls

Advanced
Biceps, Forearms Dumbbells
Yoga

Benefits

Strengthens triceps and chest

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 sets of 15 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
63
Average BPM
145
75% of max
Max BPM
194

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

3,141
Calories
277.6g
Carbs
112.1g
Protein
74.4g
Fats

Micronutrients

Sugar: 18.1g
Sodium: 1,840.3mg
Cholesterol: 52.6mg
Serving: 205.2g

Meal Preparation

Method: Raw
Prep: 39 min
Cook: 53 min

Calorie Balance Analysis

Calorie Intake
3,141
from food
Calories Burned
902
during workout
Net Balance: +2,240 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~914 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.2 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
20 years
Gender
Female
Weight
124.2 kg
Height
1.82 m
BMI
37.5
Obese
Body Fat
35.0%
Lean Mass
80.7 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 3.2 liters of water daily.

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